High bar skill 2: Long swing with tap
Description
Long swings on high bar are the foundations for all swing elements on bars. They directly lead into giant
circles and dismount elements. It is critical to ensure correct body shaping and physical development for
this skill to enhance long-term success on high bar.
Skill progressions
The pictures below demonstrate some examples of progressions to the long swing with tap on high bar.
Straight body hang and small
straight body swings
Body shaping drills with coach in
hang
Body shaping drills with coach in
hang
Teaching of re-grip at the
back with hands
Tension swings
Shoulder flexion activities
Physical preparation
The pictures below demonstrate some examples of physical preparation activities for long swing with tap
on high bar.
Dish rolls across floor and rocks
Body tension drills in four directions
© Gymnastics Australia 2013
Body tension drills
Front support development
Build grip strength
Support holds between
boxes
Appropriate coaching points
Key coaching points are:
• Straight body position – head neutral, chest in, legs straight
• Buttocks and thighs tight with toes pointed
• Hollow position on the top of the back swing – toes lead
• Chest remains in at all times, stretch through shoulders and hips
• After tap – return to hollow on the upswing at the front – toes leading
• Back swing and then re-grip
• Long hang position, shoulders elevated (covered ears)
Common errors
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Arching on downswing
Tap not at correct time – too early or too late
Shoulders closing
Body too loose – lack of physical preparation
Poor / inconsistent rhythm on swings
Evaluate when ready to move on
Your gymnast may be ready to move onwards if:
 They can perform five consistent identical tap swings level with or higher than the bar.
 They can maintain a strong tight body throughout the front and back of the swing.
 They can keep the shoulders open and chest in throughout.
 The can tap with control and rhythm.
© Gymnastics Australia 2013